Nutz 4 Nutrition

10 Reasons to Have a Smoothie Every Day to Keep the Doctor Away

2012-02-19T03:53:00.000-08:00

"An apple a day keeps the doctor away" really?

Did your grandma tell you this too? Well your grandma was right, we now have countless research to prove not only eating apples but eating a wide verity of fruits and veggies reduces your risk of heart disease, diabetes, cancer and all chronic disease. Keeping this in mind, smoothies are easy to add to your person health plan. What no plan? It's never too late to make one. Mine includes a smoothie a day.

I have to admit one of my favorite meals is a smoothie. What could be bad about them? Creamy, smooth, sweet, savory and yummy cold. You can also add any combination of foods within that delectable smooth drink. Smoothies are the perfect meal. (Scroll down for smoothie recipes)

10 Reasons to have a smoothie a day.

1. Smoothies are versatile. Breakfast, lunch, dinner, dessert take it anywhere with you and you can have one anytime.

2. Smoothies are inexpensive. Whip up a smoothie for about $1.50 per glass.

3. Smoothies are flexible. Thick like ice cream, or thin like nectar.

4. Smoothies are fast food. It take less than 5 minutes to whip up a batch.

5. Smoothies are healthy. Adding fruits and veggies will decrease your risk of heart disease, diabetes and cancer.

6. Smoothies are an easy. Pour rice, almond, soy milk or water, a scoop of protein powder then blend.

7. Smoothies are fruits. Add any combination of your favorite fresh or frozen fruits

(1 - 2 cups/drink).

8. Smoothies are vegetables. Add any combination of veggies, cucumbers, carrots, celery

(1 - 2 cups/drink).

9. Smoothies are a salad in a glass. Add apple juice, romaine lettuce, spinich, kale, tomatoes then blend.

10. Smoothies are an energy drink. Power packed with phytonutrients, vitamins,minerals and fiber.

I'm always on the look out for great smoothie recipes. If you have one you like I'd love to know it. In the meantime here are a couple of websites I like.

Clean Cuisine - this site suggests Juice Plus+ Complete as the protein supplement. To order Juice Plus+ click here

Smoothie Web

Smoothie Phone App - itunes

South Bend Tower Gardens - Vertical organic gardening - gardening without dirt

Remember to take care of yourself, no one cares about you like you do.

Your partner in health,
Cindy Cohen RN, Health Coach
C2 Your Health LLC

Homemade Minestrone Soup with Fresh Vegetables, Beans and Pasta

2012-01-08T04:59:00.000-08:00

Ingredients

4 celery stalks, chopped

1 large onion, chopped

4 carrots, washed and chopped

4 garlic cloves, chopped

1 cup dry red wine (optional)

8 cups reduced-sodium vegetable broth

1 cup chopped fresh green beans

2 fresh tomatoes, chopped

1 (28-ounce) can diced tomatoes

2 teaspoons dried thyme

2 teaspoons dried sage

2 teaspoons Italian seasoning

2 bay leaves

sea salt and ground black pepper

2 (15-ounce) can white cannellini beans

2 medium zucchini, chopped ½ inch pieces

2 cups coarsely fresh spinach

2 tablespoons of agave nectar

2 cups cooked ditalini whole wheat pasta

chopped parsley and basil (garnish)

In a large soup pot or dutch oven saute garlic, onion and celery in extra virgin olive oil about 5 minutes. (If using wine, use wine to deglaze the pan, add to sautéed veggies now) Add vegetable broth bring to a boil. Add can tomatoes, fresh tomatoes, carrots, green beans and seasonings, bring to a boil. Add beans and zucchini bring to a boil and lower heat for 10 minutes. Simmer until vegetables are ready. Take off the heat add spinach, agave nectar to taste.

In a separate pan prepare the pasta according to the package directions. Drain. Place pasta in a serving bowl, add soup. Garnish with chopped parsley and/or fresh basil.

Enjoy!

Your partner in health,

Cindy Cohen RN, Health Coach

www.C2YourHealthNow.com

Sweet Roasted Root Vegetable Soup

2012-01-01T14:30:00.000-08:00

For those of you who are not familiar with what "root vegetables" would be; they're vegetables that grow under the dirt. So these vegetables would be onions, parsnips, white potatoes, sweet potatoes. yams, carrots, turnips and others. Some root vegetables taste better than others. For nutrition facts go here ...

Sweet Roasted Root Vegetable Soup

Turn the oven on 400 degrees to pre-heat.

3 turnips, peeled - chopped

2 parsnips, peeled - chopped

3 carrots, peeled - chopped

3 cups of butternut squash - pealed, chopped

1 red onion, peeled, chopped

6 cloves of garlic, peeled

1 green pepper

Chop the vegetables in 1/2 inch cubes, place on a cookie sheet and sprinkle with extra virgin olive oil. Put in the oven and bake for 20 minutes, or until the vegetables a lightly browned and soft.

In a large soup pot add,

2 cups of celery

1 tablespoon, dried thyme

1 tablespoon, dried sage

3 bay leafs

sea salt and fresh ground pepper to taste

2 chopped apples, with skin on

6 cans of vegetable broth

3 cups of filtered or distilled

1 can of navy beans

1 can of roman beans

1 can northern white beans

all of the roasted vegetables

Mix all the ingredients together. Bring to boil, turn down the heat and simmer for 30 minutes.

I like my soup more like stew. If you like more broth add more liquid to your liking.

If you don't like soup chunky, cool the soup slightly, blend with hand blender until the soup appears smooth in appearance.

Makes 18 cups.

Enjoy!

It is impossible to think of any good meal, no matter how plain or elegant, without soup or bread in it. M. F. K. Fisher

Be well. Live well.
Your partner in health,

Cindy Cohen RN, Health Coach
C2 Your Health LLC

Start Your Year With Healthy Resolutions

2011-12-29T04:38:00.000-08:00

Ok. Over the next few days we'll be creeping into another new year filled with expectations of how it's going to be different this year. This year you'll resolve to be more and better then you were last year. Next year you'll eat better, get some more sleep, be less stressed and worry less. Oh wait, wasn't that what you said you'd to this year?

Let me ask you this "what about you has changed?"

To change your results you must change your actions. Have your actions changed?

Have you developed a new plan? Or are you hoping what you did last year will work?

Why would it? It hasn't so far or has it?

How about this? This year instead of hoping your New Year resolutions stick, make a plan and you stick to your resolutions. Make those resolutions something you can stick to and live with. Feel confident in and good about. Maybe a little more realistic. Something you can really live with. Why overhaul you diet when you can take small steps to reach your goals?

5 Diet Resolutions for New Year

New Year's Resolution #1: Go Slow

Add more fiber
Eat more fish

New Year's Resolution #2: Water, Water, Everywhere

Drink more water

New Year's Resolution #3: Go for the Gold - Red - Purple

Eat more fruits and veggies

New Year's Resolution #4: Tackle Mindless Munching

Pay attention to the food you eat

New Year's Resolution #5: Stack the Odds in Your Favor

Get a buddy

To get some great ideas and to read the whole article go here....

Thank you WebMD

Wish you a happy, healthy and prosperous 2012,

Be Well. Live Well.

Your partner in health,

Cindy

Fresh Cranberry Salad Dressing

2011-12-26T02:23:00.000-08:00

I took this recipe to our friends home for a holiday dinner.

All 15 guests loved it. Thought you would too!

Fresh Cranberry Salad Dressing

Ingredients

1 cup fresh cranberries
1 medium orange, peeled and chopped
Agave Nectar (sweeten to taste)
1/2 cup rice vinegar
1 teaspoon fresh ground sea salt
1 teaspoon ground mustard
1 tablespoon chopped purple onion
1 cup olive oil

Directions

In a food processor or blender, combine cranberries, orange, agave, vinegar, salt, mustard and onion. Blend until smooth. Add 1/2 cup oil, blend. Then add the other 1/2 cup of oil. Serve immediately.Refrigerate unused portion.

Makes about 2 1/2 cups of dressing.

Coming Soon to Indianapolis -South Bend - Ft. Wayne, IN

2011-12-17T08:58:00.000-08:00

I'm so excite to see David Phillips, MD (Athlete - Doctor) is coming Indiana

I just had to share it with you. I heard him present in

Memphis, TN and he is entertaining and informative.

In fact, his message of good health could

be life changing!

See this Video

Hear what Dr. David Phillips has to say about Juice Plus+

The town is all the buzz, national speaker

Dr. David Phillips comes to
South Bend, IN - January 11th, 2012
Indianapolis, IN - January 10th, 2012

This is an invitation only, RSVP required event.

For the flier and details.

click here

For your FREE Ticket
click here

Email us here for Locations

To learn more about Juice Plus+

as seen on Lifetime's Balancing Act

click here

Recipe: Hearty Bean Soup

2011-12-17T07:25:00.000-08:00

Ingredients

2 red onions, chopped

6 cloves of garlic, chopped

1 orange bell pepper, chopped

4 tomatoes, chopped

4 carrots, chopped

1 bunch of kale, remove the middle stem, chopped
1 juice of a lime
2 tablespoons of brown sugar
2 (14-oz) cans of vegetable broth

1 Manichewitz Hearty Bean Soup Mix with seasoning

Directions

In a large soup pot bring 7 cups of filtered water to boil. Add garlic, onion, vegetable broth, then follow the directions on the soup mix packet (cooks for 2 hours). 20 minutes before the soup is done add pepper, carrots. 10 minutes before the soup is done add the seasoning packet, brown sugar, juice of 1 lime and tomatoes. When soup is done add kale. Stir and serve.

Servings
The package of soup mix say it serves 5 - 120 calories - salt 660 mg. However, when the veggies are added the servings double depending on the size of bowl you are serving the soup in.

Optional: You may add cooked chicken or turkey sausage if you prefer meat in your soup.

Enjoy!

Eat well. Be well. Live Well.

Cindy Cohen RN, Health Consultant

C2 Your Health LLC

Soups On!

2011-12-17T07:01:00.000-08:00

With the first snow of the year comes the blistering cold wind, freezing nose hairs, bundling up and hot soup. Not just any soup. A giant pot of homemade, from scratch (as my grandma used to say) yummy piping hot soup. The smell of it cooking on my stove sends me back to cherished memories. When kids were little we gathered in the kitchen prepared one of our favorite soup recipes then waited with anticipation.

You might be thinking "Soup from scratch? Too busy for that!" Well yes, it does take longer than opening a can of soup loaded with salt, artificial seasoning, over cooked vegetables and more salt. Who really knows what goes in that soup anyways? After all, you can't believe everything you read, especially on the food labels.

Soup is many things.

Soup's math. When the kids were small, soup was a math project (chemistry, fractions, adding and subtracting).

Soup's medicinal. When I was young, my grandma would always bring me soup to "make me feel better".

Soup's thrifty. A big pot cost's cents to make and lasts all week. I can't think of a better way to save on your grocery bill.

Soup's healthy. Of all the food choices in front of you, soup loaded with vegetables is a great choice.

Soup's a weight loss program. Beginning a meal with a nice bowl of soup with increase the amount of healthy food you eat and leave less room for fattening foods.

Soup is loving. Filled with warm memories from the kitchen with one another around kitchen table.

This winter make your own memories, take a few extra minutes, try something new - a big pot of soup might be just what you need.

Remember to take care of yourself.

If you don't who will?

Your partner in health,

Cindy Cohen RN,

Health Consultant/Coach

C2 Your Health LLC

Fitness and Nutrition - Like the Wheels on a Bike Equally Important

2011-10-17T08:27:00.000-07:00

As you can see it's been a while since a post has magically appeared here. So much is going on with food, fitness, sleep, stress, etc. it sometimes makes my head spin! Seems like millions of TV commercials with magical health claims, radio with nutty infomercials and the food industry with it's crazy claims. How are you to know what to do? I can only imagine what it must be like for all of you who don't have healthy living obstetricals on your radar every minute of every day.

How to get it straight and where to start? I say diet and exercise". A little of both.

Here's why. Exercise and Diet are like the 2 wheels on a bike.

In order for the bike to move forward, smoothly and safely in a productive manner you need a sturdy frame and 2 fully inflated balanced wheels. Will your bike move forward if one or both of the wheels are flat? Yes. Safely? Questionable. The first pot hole in the road will certainly cause you to loose your balance, even if you are able to some how move forward on your bike. What about if only one wheel is fully inflated? The other flat? I think you've got the picture here.

Imagine for one minute that the bike frame is YOUR BODY'S HEALTH and one wheel is DIET and the other EXERCISE. Will your body work if you do only one? Sure it will. Even if you don't eat healthy foods or get a healthy amount of exercise? Yes. Many of us are certainly living proof of this. Or are we? Will your body be out of balance (dis-ease) if your diet is say not the best or you seldom exercise? Yes, we all know this too. Will you still be able to move through your life in a healthy and vibrant way? For a while.

So right about now you might want to be asking yourself. "If I'm not doing the things that I know to promote a healthy body to carry me through life, how long do I have before I become so out of balance I lose my health and my life?" If this is a new question for you, then you might want get your bike straight and the wheels fully inflated as fast as you can before you hit one more of those crazy "pot holes" in life.

You know your mom is right ... eat those fruits, veggies, get a little sun and for gosh sakes don't forget your beauty sleep!

Looking for some great resources?
Try this New York Times - Fitness and Nutrition

Remember to take care of yourself, if you don't no one else will.

Your partner in health,
Cindy Cohen RN, Health Coach
www.CindyCohenRN.com

Question: For women what preventative medical screening tests should they have and at what age?

2011-05-18T15:43:00.000-07:00

I'm often asked and even more often forget what medical screening tests are important for early disease detection. I keep this list posted on my refrigerator as a handy reminder to be responsible for my own well being and schedule my own screening exams.

More and more these days children are developing the beginnings of chronic disease so pediatricians have taken on trying to treat adult diseases in our children. As mothers, we need to do our part by taking more interest in our children's lifestyle choices than we do our own. After all, 90 years(dx. age 10) is a long time to have diabetes type 2, wouldn't you say? Especially if diabetes type 2 is preventable.

Answer: Not all organizations agree on the specific time, age for preventative testing however they pretty much have reached a consensus.

Here are general guidelines:

• Thyroid test - every five years beginning at age 35

• Blood pressure test - Every two years beginning at age 18

• Cholesterol test - Start at age 20 and let your doctor suggest frequency. Although many pediatricians are testing children for high cholesterol beginning at 12 years old.

• Bone mineral density test - Have baseline test around age 40 and let your doctor decide on frequency.

• Blood sugar test (diabetes) - Every three years beginning at age 45. Since the rise in Type 2 Diabetes in children, many pediatricians are checking blood sugar as young as 3 years old.

• Mammogram - Beginning at age 40, every one to two years

• Pap test/Pelvic exam - Every one to three years if you are sexually active, up to age 65. After age 65 let your doctor decide on frequency.

• Colorectal health testing - Yearly fecal occult blood test beginning at age 50. Flexible sigmoidoscopy every five years if not having a colonoscopy.

• Colonoscopy - Every 10 years beginning at age 50. Unless you have a strong family history then earlier and more frequent testing might be indicated.

Talk to your doctor about a screening plan that is best for you.

Remember to take care of yourself, if you don’t know one else will.

Your partner in health,

Cindy Cohen RN, Health Coach

http://www.cindycohenrn.com/

Healthful Holiday Hints a Series

2010-12-31T19:56:00.000-08:00

Seems like just about every other month there is some sort of holiday which comes with delectable foods, delightful tastes and yummy drinks that are not, let's say the healthiest. Holidays are filled with foods that provide confort at the dinner table but little comfort when having that "too full" feeling just after eating or squeezing into that festive outfit at the last minute.

There seems to be no end toall the holidays and celebrations. Who can celebrate without food? Each holiday has it's special food like birthday's have cake and ice cream, Anniversary's - chocolate, dinner out, Valentines Day more chocolate, Secretary's Day lunch out, Thanksgiving with stuffing, mashed potatoes, pumkin pie, Holloween, Christmas, Channukah do I need to say more?

For this reason I've started blogging around the challenges related to holiday and all celebration eating and just all around successful strategies to live a more health-filled life. I would love to hear your strategies too, this way we can learn from each other. Be sure to follow me on facebook, subscribe to this blog and relax everythings going to be ok, you just need to make a few modifications in your lifestyle and you'll feel better right away. At least a little less guilty.

To find my blog series on Healthful Holiday Hints, recipes and other tidbits to help you along your journey to healthy living go to my facebook page http://www.facebook.com/cindycohenRN/

Healthful Holiday Hint #1 Eat Before You Eat

Healthful Holiday Hint #2 Forgot to drink water?

Healthful Holiday Hint #3 Sip on a Green Smoothie

Healthful Holiday Hint #4 Going to a party - Take your own

Healthful Holiday Hint #5 Eat 2X's More Healthy Than Unhealthy

Remember the to take care of yourself, nobody cares about you like you do,

Your partner in health,

Cindy Cohen RN, Health Coach

http://www.cindycohenrn.com/

Stress the "New" Popular Girl

2010-07-30T06:52:00.000-07:00

The Popular Girls

Remember the popular girls in high school? You know the one's that thought they were well ... "all that'. When you're popular everyone wants to be friends with or "hang out"with you. Why? To be popular was to be "cool". Popular means to be included, part of "the" group and to be recognized as important. Being popular sets you apart from the "ordinary". Deep down inside you know you wanted to be popular, even if it was for only a minute.

These days "stress" is the new popular girl. There's not a day that goes by when we don't hear about the stress in all of our lives. Where do we hear about it? Just turn on the TV, you're bombarded by advertisements to "destress" your life. Every product from "relaxing" scents to the latest anti-anxiety medications is right at your fingertips. What about your friends? During any conversation it doesn't take long for the topic to slide into "how stressful" your job, relationships or just the everyday happenings of life. Everyone everywhere is talking about how their life is surrounded in stressful events and people. There are loads of books about stress too...starting from the baby books, toddler "how to read" books.

It almost seems popular to talk about how stressed you are. Who isn't stressed? Consider this ...What would happen if the next time someone asked how you are doing you answered "I'm so glad you asked, I'm calm, cool and at ease with the direction of my life." Gosh, do you think your friend would even know how to respond? If you don't join the "stress party" would you be popular any more?

Here's a thought ....all this "stress speak" is hurting us."Stress has been examined scientifically for the past twenty years, and there are several things that have become evident. Of most concern is the fact that stress is implicated in the six leading causes of death in this country. This makes stress one of the most toxic of the preventable contributors to illness" (Managing Stress and Anger, University of Maryland)

Perceived and chronic stress causes DNA damage, oxidative stress at the cellular level which means not only the experience of stress (what is happening) but our thinking (perceived) about stress is as damaging to our health. (National Academy of Sciences).

Now just like high school being popular came with a price... so does it now. The price of all this stress is your physical and mental health. What could possibly be more important than good health? If you ask me nothing. My mom was right if you don't have your health well ... need I say more? Is it worth being popular? I say ditch the popular girl and take care of yourself.

Looking for an easy way to start? How about with what's on your plate?

Start with the foods you eat. Science tells us the foods we choose to eat can protect your body from DNA damage, oxidative stress and inflammation all of which cause disease. All national health organizations (USDA, AHA, ACS, etc,) promote reducing your risk of chronic disease by adding a wide variety of fruits, vegetables and whole grains to our diet. In fact the USDA (http://www.mypyramid.org/) recommends 9 - 13 servings (6 cups) of fruits and vegetables every day. Add fruits and veggies the easy way (http://www.yourjuiceplus.com/)

Wondering what else you can do?

"Sexy 7 Stress Busters".
1. Keep a Journal
2. Daily Affirmations
3. Daily Exercise
4. Set aside a time for relaxation/regrouping
5. Connect with others
6. Do something you enjoy everyday
7. Reduce unhealthy behaviors

Being popular in high school wasn't that fun to be or to watch.
For now, if the popular girl is stress I say, ditch the popular girls!
Take care of yourself. If you don't who will?

Your partner in health,
Cindy Cohen RN, Health Coach

Granny Was Right We Need Our Beauty Sleep

2010-07-06T15:28:00.000-07:00

The topic of the day for the Dr. Oz television program was SLEEP. Dr. Oz’s suggestions are a good start however there are a few more things to consider. For one, my granny. When I was a little girl at bedtime my granny would send me off to bed she gently reminded me why sleep is so important. She would say “you need sleep to grow up to be a big girl, healthy, beautiful and strong.” Granny directly implied if I did not get lots of sleep then there was no growing up for me and if I did, I certainly would not be beautiful. There was no room for discussion. How could my granny be wrong? She was the voice of the expert, at least to me she was.

Now (40 years later) with modern science on our side; I see my granny was right, at least about sleep. Medical experts agree for those who get less than 5 hours of sleep there’s an higher risk of heart disease (strokes, heart attack,), mood disorders (depression, anxiety), diabetes and decreased immunity (autoimmune diseases, allergies, colds, flu). Guess what? Sleep is a beauty treatment too. Lack of sleep causes increased signs of early aging such as weight gain, wrinkles (oxidative stress) and fatigue.

Ayurveda practitioners have long taught the more sleep we get before midnight the more restorative the sleep is. They instruct us go to sleep before 10 p.m. and wake up before 6 a.m.. Why? Body rhythms. The rhythm of our body has sleep and wake cycles. Have you noticed you feel sleepy some parts of the day and more awake during other parts of the day. You may have experienced the 3 pm slump. This is rhythm of our body. If you would like to wake up easier and fall asleep easier try waking up before 6 a.m. and going to bed before 10 p.m.. See how you feel. And that 3 p.m. slump? Try a quick 15 minute nap instead of caffeine. You certainly will feel more refreshed and will be more productive.

Ever hear “she sleeps like a baby” as a description of a good nights sleep? Baby’s wake up every 2 hours, then go back to sleep. Huumm why would we expect any different for us? It is normal for sleep to be in cycles, 2 hour ones. We drift in and out of deep sleep and light asleep all night.

During the light sleep if you hear a noise, see a light, look at the clock or experience other distractions you will wake up. To prevent fully waking up use a sleep mask to keep those eyes closed and ear plugs to keep the noise out. As cute as that pet is you have, keep them out of your bed. You both will sleep better.If you wake up because you’re thirsty or hungry, keep a light snack and water by the bed. Use a night light with a blue bulb if you get out of bed.

Food effects sleep too. The more whole foods you eat the better your will sleep. Foods to eat more of to rest better are soy products (soy milk, tofu, soybeans), whole grains (rice, pasta, breads), beans, hummus, lentils, nuts and eggs. Herbal teas are nice, Chamomile tea will help you to rest if taken just before bedtime. Foods that may keep you stay awake or interrupt your sleep are all forms of caffeine, sweets (sugar) and starchy vegetables eaten near bedtime.

There are also, herbs, vitamins, and minerals you can add to your sleep regimen for that advice you will need a health coach, your doctor or medical profession.

Remember your health is your responsibility.
After all if you don't take care of yourself, who will?

Sleep tight!

Cindy Cohen RN, Health Coach
C2 Your Health LLC

I agree with the 8 tips from Dr. Oz on sleep hygiene:
1. Obey the 15-minute rule – if you are not asleep get up
2. Reserve the bed for sleep and sex only
3. Wake up the same time every day
4. Make the environment favorable for sleep
5. Power down – make a bedtime ritual
6. Put the head to rest – avoid exercise
7. Stay clear of sleep stealers - , alcohol and caffeine near bedtime
8. Get help if you need it

Click here to read Dr Oz article on sleep

Interesting observations - Food in the city

2010-04-16T07:16:00.000-07:00

Traveling to NYC commonly known as the "Big Apple" is a big change from my hometown in Midwest Indiana especially where it comes to food acquisition. At home, when it is time to procure food I simply hop in my car drive to the closest mega - super store grocery, collect my groceries, hop in the car to a quick drive home. No planning, no obstacles.

In "the city" it is a much different operation. There are no "super - mega marts" here. No car for me to drive, nor is one required. My two feet and a bus fare is all I need and I am on my way. The markets are small, hhuumm very small; jam packed with a limited selection of canned, packaged, in jars, small cold storage. Not much of a selection here. Along the outside of the store, a beautiful array of fresh fruits and vegetables for all to see. Since I am limited to what I can carry it requires food shopping to be done on almost an every other day basis.

Healthy choices seem easier in the city. Constant reminder by the produce street vendors, open grocery stores with fruits and vegetables lining the streets makes these healthy selections easier. Maybe it's the natural light that has improved the colors of the fresh produce making them seem more appealing, or maybe it's just the constant visual reminder. Maybe the lour of processed packaged foods don't seem to be calling your name all jammed on the shelves of the tiny packed food markets like they do in the mega marts of the world.

This experience has left me thinking, what if I use the same strategy at home? Would I eat more fruits/vegetables? What if I shop a little more often, pick fresh in smaller quantities from my local farmers market, shop variety, display the beautiful fresh produce on my kitchen table and counters right where I can see them every day as a visual reminder. Would I make better choices? Starting Monday, we'll see!

Remember to take care of yourself, if you don't who will?

Your partner in health,

Cindy Cohen RN, Health Coach

Heart Disease - Fact or Fantasy?

2010-02-26T05:09:00.000-08:00

This is the outline of the presentation I have been doing all month in honor of heart month. If you would like to know more about heart disease and what you can do to prevent it check out http://www.goredforwomen.org or http://www.justmove.org

In doing these presentations I was surprise how uninformed we all are.
I would love your feedback… here you go.. is it fact or fantasy?

No one in my family died of a heart attach so I don’t need to know about it. (fantasy)
#1 Cause of is Death Heart Disease
• 7.1 million have suffered a heart attack.
• 100 million have been diagnosed with heart disease.
• 500 million women & 450 million men died of heart disease.
• 1 in 3 people will die from complications of hardening of the arteries.
• 23% of Americans have high blood pressure.

Men are much more likely to have a heart attack than women. (fantasy)
• Heart disease is the # 1 cause of death for women.
• Heart attack is more likely to kill women than men.
• Women are 6 times more likely to die of a heart attack than breast cancer
• 1 in 9 Women 45 – 64 years old 1 in 3 - Over 65 years old

Heart disease is a disease of middle age and older yrs? (fantasy)
• By age 3, children have fatty deposits in their arteries.
• By age 12, 70% have developed beginning stages of hardening of the arteries.
• By age 18 30.2% high blood pressure 17.3% high cholesterol

No Gain: You need to get sweaty & out of breath for it to count. (fantasy)
It’s all about activity.
• Exercise is the only way to develop collateral circulation in the heart, any level of activity will improve your hearts circulation.

It’s in my genes, I can’t avoid it. (fantasy)
There is more than one factor that contributes to Heart Disease.
• There are factors you can not control such as heredity, age and race.
• The factors you can control are how you live you life such as cigarette smoking, high cholesterol, high blood pressure, diabetes, physical inactivity.

The stress is killing me. (fact)
On Health Consumer Reports 2007 reported “Treating depression and curbing anger my be nearly as important for preventing heart attack as much as diet and exercise”
Mayo Clinic Study reported heart circulation Increased 22 % during laughter
Decreased 35% during stress.

Why are we so unhealthy?
Poor food choices
Eating too much “BAD” foods
Not eating enough “GOOD” foods
Not drinking enough water
Lack of exercise
Stressful lifestyles

The recommendation from the American Heart Association, American Cancer Society and the USDA (our government) is to Eat a wide variety of fruits and vegetables, on average 7 – 13 servings (1 serving 1/2 cup)

Fruits and Vegetables:
• Are packed with antioxidants, vitamins and minerals
• Are anti – inflammatory
• Helps to enhance immune function
• Reduces DNA damage
• Improves circulation

For those of us who can’t, won’t or don’t know how to eat enough fruits and veggies to maintain their health I recommend Juice Plus+ (http://www.yourjuiceplus.com)

The American Heart Association also recommends adding the Omega 3’s heart healthy fats such as fish and nuts plus adding a fish oil supplement to assist in the reduction of inflammation. For those who don’t like fish, I recommend a fish oil supplement. (http://www.nordicnaturals.com)

Once you have a heart attack it’s all down hill, no recovery. (fantasy)
• Dean Ornish's Program for Reversing Heart Disease (1976) reports
• “It is easier to PREVENT heart disease than it is to REVERSE heart disease.”
• However with strict lifestyle changes heart disease can be reduced by 60%.

If I wait a minute my chest pain will go away, and I will be ok. (fantasy)
• Call 911, fast.
• Heart attack and stroke are life-and-death emergencies -- every second counts.

Your partner in health,
Cindy Cohen RN, Health Coach
C2 Your Health

Prescription for Better Health: Eat Plants

2009-10-22T07:17:00.001-07:00

Let's start by answering the question "what is a diet of plant based foods or whole food?" Plant-based foods, includes fruits, vegetables, legumes, whole grains and nuts. Other words you are hearing related to nutrients rich diets and supplements are "whole food, whole food nutrition" these are all referring to plant based foods. Plants in addition to providing you with energy and essential micronutrients (vitamins, minerals), contribute thousands of biologically active phytochemicals. These plant chemicals are one of the elements that impact your health either by adding your healthy lifestyle or taking away from your healthy lifestyle.

To date there are over 4000 studies to support the health benefits of diets rich in fruits, vegetables, legumes, whole grains and nuts. Even with all this evidence it is unclear as to what specific nutrients directly benefit specific health issues. Scientists are very interested in the potential for specific phytochemicals to prevent or treat disease, however at this time the current scientific evidence suggests that FOODS are the MOST EFFECTIVE WAY to get vitamins, minerals, phytochemicals and antioxidents.

The American Heart Association no longer recommends taking a supplement, the recommendation is to eat a diet full of fruits and vegetables. Makes sense to me. Why take a vitamin C, E or A when you can get all this and more from a carrot? Studies suggest a fresh, clean whole apple provides 12,000 phytonutrients including all the vitamins and minerals that have been discovered and the others that have not. It is believed that it is the synergy of all that is present in the food that impacts the state of your health.

Despite all of the controversy surrounding the optimal components of a healthy diet, there is little disagreement among scientists regarding the importance of fruits and vegetables. Eating a diet full of fruits and vegetables reduces your risk of the following diseases.

At first glance this may look like the diseases your grandmother is getting however, children are now at risk too.

* Cardiovascular Disease - Stoke, Heart Disease, High Blood Pressure
* Type 2 Diabetes Mellitus
* Cancer - particularly cancers of the digestive tract (oropharynx, esophagus, stomach, colon and rectum and lung)
* Osteoporosis

These are the diseases your grandmother maybe developing as they are Age Related Diseases:

* Cataracts
* Macular Degeneration
* Chronic Obstructive Pulmonary Disease
* Neurodegenerative Disease - Parkinson's, Alzheimers

The National Cancer Institute recommends a range of 5-9 servings of fruits and vegetables daily.

The table below provides some examples of a single serving of fruits or vegetables.
Examples of One Serving of Fruits or Vegetable

* 1 medium sized apple or orange
* 1 small banana
* 1 cup of raw salad greens
* ½ cup of vegetables
* ½ cup of chopped fruit
* ½ cup of cooked peas or beans
* ¼ cup of dried fruit

The 2005 Dietary Guidelines (USDA) for Americans are similar with respect to fruit and vegetable intake recommendations, but they are tied to caloric intake rather than age and gender.

USDA Daily Recommendation for Fruit and Vegetable consumption:
ADULTS: 2 cups (4 servings) of fruit and 2½ cups (5 servings) of vegetables = 5 1/2 cups
CHILDREN: 1.5 cups of fruit and (3 servings) and 2 cups (4 servings) of vegetables = 3 1/2 cups

In both cases, consumption of a variety of different fruits and vegetables is recommended, including dark green, red, orange, yellow, blue and purple fruits and vegetables, as well as legumes (peas and beans), onions and garlic.

The evidence is clear the prescription for better health is to eat a wide variety of fresh fruits, vegetables, whole grains, nuts and legumes every day.

Have you had your 5 1/2 cups of fruits and veggies today? whole grains? nuts?

Can Fruits and Vegetables Cut Cancer Risk?

2009-08-26T07:03:00.001-07:00

H e re i s a great article published by WebMD on Sep 12, 2008. Findings might be mixed about eating fruits, vegetables and colon cancer but the consensus isn't for improved health. There are over 4,000 publish studies that establish the benefits (reduced risk of heart disease, stroke, cancer, diabetes, and other chronic illnesses) of eating a diet packed full of fruits and vegetables.

Major health organizations recommend eating a diet full of a wide variety of fruits and vegetables. The USDA recommends 7 - 13 servings of fruits and vegetables (6 cups) every day to maintain a healthy body. (www.mypyramid.org).

There is no medical condition that is not improved by good nutrition and there is not one medical condition that is not made worse by bad nutrition. - Dr. Paul Williams, Emergency Room Specialist

Can Fruits and Vegetables Cut Cancer Risk?

Does eating fruits, vegetables, and grains really protect against colorectal cancer? Researchers have been studying this question for years, but their findings have been mixed.

Now a new study from the University of Hawaii weighs in on the issue, but it may do little to clear up the confusion.

The investigation found a modest protective benefit for fruit and vegetable consumption in men but not in women. The benefit was stronger for colon cancer than rectal cancer , and eating grains was not
linked to colorectal cancer.

The findings raise as many questions as they answer, Abraham Nomura, MD, PhD, tells WebMD.

"Based on our research and some of the other studies, there is a suggestion that men derive more benefit from eating fruits and vegetables in terms of colorectal cancer risk than women," he says.
"But at this point it is only a suggestion."

Fruits, Vegetables, and Cancer Nomura and colleagues followed close to 200,000 adults between the ages of 45 and 75 for an average of seven years, during which time 1,138 of the men and 972 of the women developed colon or rectal cancer.

All the study participants filled out a food frequency questionnaire when they entered the trial.
Based on those answers, the researchers concluded that men who ate the most fruits and vegetables were 26% less likely to develop colorectal cancer than men who ate the least. No decrease in risk associated with fruit and vegetable consumption was seen for women.

There is some suggestion that the female hormone estrogen and estrogen therapy helps protect against colorectal cancer. If this is the case, it might help explain why women would derive less benefit from eating fruits and vegetables than men, Nomura says.

When the researchers analyzed data from only women who took estrogen therapy, they found no difference in colorectal cancer risk among those who ate the most fruits and vegetables and the least.
The study is published in the latest issue of the American Journal of Clinical Nutrition.

Different Studies, Different Findings

The investigation is not the first to suggest that eating fruits and vegetables may be more protective for men than for women. Last year, a joint study by the National Institutes of Health and the AARP concluded that eating vegetables but not fruit lowered colorectal cancer risk in men but not women.
But a pooled analysis of 14 studies of fruit and vegetable consumption on colon cancer risk, also published last year, showed no strong link to colon cancer risk in general and no difference between men and women. A protective benefit appeared stronger for cancers of the lower colon, with a 26% decrease in risk seen.

Anita Koushik, PhD, who led the study team, tells WebMD that most of the recent studies examining the impact of fruit and vegetable consumption on colorectal cancer risk suggest no more than a modest benefit.

"There are still many unanswered questions," she says. "We don't yet know the effect of fruit and vegetable consumption at younger ages and throughout life. That hasn't really been studied."

By Salynn Boyles Reviewed by Louise Chang ©2005-2008 WebMD, LLC. All rights reserved. Feedback Terms of Service Privacy Statement

If this is you, you might want to try Juice Plus+
See what everyone is talking about...
www.YourJuicePlus.com

PS Great movie " SuperSize Me"

The Road to Better Health is Paved With Healthy Habits

2009-07-18T11:08:00.000-07:00

Once I ran a 1/2 marathon.
How did I get started?
With the desire then one step at a time, baby steps.
How can you? The same way.

Running a marathon begins with the thought "Yes, a marathon sounds like fun! I have the time for training, I want to and I can do it once I learn how." Next by talking with someone with experience, knowledge ( gathering the information needed), creating a plan, developing habits then becoming committed ... now you are on your way to reaching your goal. After weeks, months or perhaps years you are ready for the race enjoying all the benefits and rewards that accompany accomplishing your goal.

Was it hard? Yes. Was it challenging? Yes. Was it worth it? Yes.

How did it happen? You want it to happen for you?

At first you will develop a plan to walk a specific amount of time and/or distance. When walking becomes easy you will add a walk - run routine, next run, increasing distance and duration as you continue to train. Developing habits to improve eating foods (improving performance) , sleep (rest/relaxation/recovery)

, your thinking (stress, motivation) all are part of the training. Over time you will develop the habits to complete the marathon. You will feel great, like a winner.

Your life is much the same. A marathon of sorts. A life marathon. The question is what experience would you like to have on your life marathon? What is your goal for quantity (how long), quality (how healthy), and longevity (how you age)? Unlike a marathon you run, your life marathon is not optional. You are traveling along this road, there is no turning back, you can not change the past. However there are many paths you can take which stand before you. Each path is created by a group of habits. Habits that promote sickness or health, longevity or aging.

Healthy habits help you to feel better, look better, be well. Unhealthy habits, interrupt your sleep, thinking and leave you sluggish, low energy, sick and tired. There is no middle ground with your lifestyle habits. The choices you make are good for you or bad for you. Your habits will determine how your feel, look, live and even die.

As with any goal it begins with the first step.
One foot in front of the other.
Small at first.
Each building on the other.
Moving forward to reach your goal.

52 HEALTHY HABITS
one for each week of the year.
As your guide to assist you to create the life you desire and deserve.

When you are ready to receive your healthy habit ... request your habit to be sent by email or text messaging directly to your phone by contacting CindyCohenRN@yahoo.com

Your health is your true wealth,

Your partner,

Cindy Cohen RN
Health Coach

Eat for Protection

2009-05-15T05:34:00.000-07:00

Protect yourself by protecting your immune system. Many think taking a vitamin C is just the prescription. However, Vitamin C is just one of the many vitamins, minerals and phytonutrients needed to keep your body strong and healthy.

Research around isolated vitamins remains controversial as more long term studies are studied and published. In some case studies taking isolated vitamins reduces effectiveness of the vitamins and also can – in cases – work against your desired results. This is because vitamins and nutrients work together and need each other to produce the best results. When vitamins, minerals and phyonutrients are ingested in whole foods they are easy to metabolize, 100% utilized and always good for you.

To get the most from your foods eat them as close to nature as possible. Less cooked, processed more whole, fresh raw and organic if possible.

"Good health is the most valuable asset we can ever have. It generates positive qualities like confidence, enthusiasm, vigor, and joyfulness — qualities that enable us to achieve the life we desire." - Hippocrates Health Institute

Here is a shopping list of foods to fortify your immune system:

Vegetables - dark green leafy, carrots, broccoli, cauliflower,beets, tomatoes, spinach
Fruit - apples, oranges, papaya, pineapple, cherries, peaches, blueberries, raspberries, grapes
Mushrooms
Fiah - salmon, tuna, mackerel, lake trout, herring, sardines
Nuts - walnuts, almonds
Yogurt - with live bacteria
Garlic
Grains - Oats, barley amaranth, brown rice, bulgur (cracked wheat), whole-wheat pasta, couscous, flaxseed, millet, quinoa, rye, spelt, wheat berries, wild rice
Tea - white, green

Remember to take care of yourself...if you don't who will?

Eat to Age Healthfully - wikiHow

2009-05-08T08:02:00.000-07:00

Eat to Age Healthfully - wikiHow

Have you heard about the "appetite stimulus package"?

2009-04-04T09:11:00.000-07:00

Have you heard the new radio ad campaign for McDonalds?
They are offering an "appetite stimulus package".
Here is the deal.
Buy more fat, carbs, salt and calories for less money.
What a bargin!

It seems by radio, television and internet we hear every other day in the US about the latest health related"epidemic" in our county. Children today are developing adult diseases such as type 2 diabetes, arthritis, kidney stones you name it and our kids are getting it at an unbelievable rate. As adults we have more lifestyle related diseases than any other country as well. However this health crises in not limited to the US. As "American" fast food selections become more available throughout the world so does the opportunity to develop heart disease, diabetes, cancer and many more degenerative disease just as we Americans do. Yikes!

In the "old days" nurses and doctors used to teach patients in the hospitals and medical offices how to take care of themselves and learn what to do to stay healthy (prevention). Not much any more. With the cost of health care in the US who can go to the doctor?

"Now days" we are learning how to take care of ourselves from the television, radio, internet, health food store clerks or a friend. Lucky for us McDonald's has jumped right in to help us out with our health decisions!

The next the next time you decide to take advantage of the McDonald's clever"appetite stimulus package" consider these health risks and benefits.

BENEFITS - easy, convenient, tasty, fast, simple RISKS (long term) - obesity, heart disease, stroke, diabetes just to name a few RISKS (short term) - weight gain, low energy, constipation, reduced blood flow

Consider this too.

"80% of all emergency room visits are not emergencies they are the result of a decade of lifestyle choices." Paul Williams MD, ER Physician

I am wondering if McDonald's offers a free ride to the nearest hospital with that meal?

What do you think?

Did they lie to us about this too? VitaminWater

2009-01-17T07:37:00.001-08:00

By now you may be wondering if everything "they" told you has been a lie about the foods you are eating. Your local market is stocked with food after food labeled with "health claims" on the front of the package in very big letters. Do you believe this too?

It is time to take charge of yourself.
You can begin today by asking these questions.

What is the objective of the marketing company?
What is the objective of the manufacture/producer of the food product?

The answer is to make money. Plan and simple. As the end user it is easy to become confused by all the "razzle dazzle". Pretty boxes, hearts, healthy people on the packages matched with the message of "eat me and you will have healthy heart, bones," you get the picture.

For just a second let's review what the objectives are of the food companies who produce and sell food. The more you eat and drink the more money they make. There are millions of dollars to be made. Do you think the company (in this case Coca Cola) cares if the claims are true? Care about your health? The health of your children? Take all the time you need ... the answer is no. Never.

Time Magazine a few years back committed an issue to 'Living to 100". People who were born
" before 1979 have a 1 in 25 chance of living to 100 years old". If you were born "after 1979 now (30 year olds), have a 1 in 10 chance to live to 100".

So let me ask you ...how long are you planning to live?
How do you plan on spending your health living it?

It is time to become an "informed consumer." Read all you can, learn what is really good for you. Remember there are no "neutral" foods, you are either eating foods that are good for you or bad for you. If you need some help, get it. It is never too late to begin to take care of yourself. The sooner you do the better you will feel. Isn't feeling great really what you are looking for?

Remember, if you don't take care of yourself ... who will?

_________________________________

Coca-Cola Sued Over Vitamin Water Health Claims

Vinnee Tong
The Associated Press
January 16, 2009

A nutrition advocacy group on Thursday sued the Coca-Cola Co., the biggest beverage maker in the world, over what it calls "deceptive" health claims about VitaminWater.

The Washington-based Center for Science in the Public Interest accuses Coke of selling what it says is basically sugar water by claiming it has vitamins that boost immunity and reduce the risk of disease.

The group said the health benefit claims that Coca-Cola makes about its VitaminWater are "nonsense." It filed a class action lawsuit in U.S. District Court in the Northern District of California.

"Any nonsensical claim you like, you can find in their line of VitaminWater," said the group's senior nutritionist, David Schardt.

VitaminWater flavors are marketed with words such as defense, rescue, energy and endurance. The drinks' top three ingredients are water, cane sugar and crystalline fructose, a form of sugar, according to the bottle labels. The 20-ounce bottle has roughly 33 grams of sugar, compared with about 39 grams in a typical 12-ounce soft drink.

Coca-Cola bought Glaceau's VitaminWater for $4.1 billion in June 2007. It was considered a coup at a time when consumers were buying less and less soda.

Consumers worried about their health had been driving down sales for soft drinks and switching to bottled water and other drinks like VitaminWater. The lawsuit says Coca-Cola "profited enormously" from sales driven by consumers' health concerns.

To read the full article: http://www.reuters.com/article/domesticNews/idUSTRE50E54L20090115

9 Ways to Lose Weight Without Dieting

2009-01-13T14:19:00.000-08:00

Here we are two weeks into the new year and every diet program you can think of is rearing it's ugly head. It seems every other day you hear "have you heard of XYZ diet?" Then your friends go on to proudly say "I have lost 10 pounds in 2 days" (or something similar) proud of their quick weight loss, seemingly unaware of the long term effects of their "diet". The fact remains most dieters enter into the cycle of weight gain-loose-gain-loose only to start over again perhaps gaining all the weight back and then some painfully going through this cycle over and over again.

This year challenge yourself... really start over. Make a commitment to yourself and those you love. This year commit to living every day to it's fullest, making informed, life-giving choices.

Commit to making the smallest change to put you closer to a healthier body. For example, add one serving of spinach each day to your plate and you will be adding 365 servings of spinach over the course of a year. It just takes 1/2 cup spinach each day to reduce your risk of macular degeneration. One small change = big results.

Commit to feeling good about the change you are making or even the one you are thinking about making. Begin to eat consciously. Be aware of the choice you are making. Become an informed eater.

Commit to going to bed each night knowing you have done your very best. Reward a job well done, feel good when you go to bed at night.No matter how the day goes, the good news is when you wake up you get to start over again with unlimited possibilities.

Remember to take care of yourself... because if you don't who will?

Your partner in health,
Cindy Cohen RN
Health Coach
___________________________________________________
9 Ways to Lose Weight Without Dieting
By Hallie Levine Sklar
updated 10:36 a.m. ET, Wed., Oct. 8, 2008

Great news! You can ditch your diet for good and still hit your happy weight. Science has finally proven what you've probably suspected for years — that following a restrictive food plan can make you more likely to overeat. Researchers at the University of Toronto tempted a group of women who were cutting their calorie intake with a plate of cookies and then put the same treats in front of women who weren't trying to lose. Not only did the dieters dig in, but they ate 66 percent more goodies than their non-dieting peers. “Women end up feeling so deprived on weight loss plans that they break down and binge,” says Tracy Tylka, Ph.D., associate professor of psychology at Ohio State University at Marion. We at Self have a better way to slim down: nine simple lifestyle switches that will help you shrink your waist effortlessly!

Eat more good stuff
Instead of obsessing about tasty bites you want to banish, focus on healthy foods you can feast on. Women who do so tend to lose more weight than those who ruminate on restricting calories. Fill up with fiber-rich fruit, vegetables and whole grains. “High-fiber foods expand in your stomach, so you're less likely to overeat,” says Madelyn Fernstrom, Ph.D., director of the University of Pittsburgh Medical Center Weight Management Center. Fiber also inhibits your body's absorption of fat, says Dave Grotto, R.D., author of “101 Foods That Could Save Your Life” (Bantam Books). There are easy ways to sneak in more fiber: Stir 1 tablespoon of flaxseed into oatmeal, add 1/2 cup of beans to a green salad or snack on small portions of dried fruit and nuts.

Go to the dogs
Volunteering at the pound could help you lose pounds. People who signed up to walk shelter dogs for an hour a week lost about a pound in four weeks, early research from the University of Missouri at Columbia showed. That's 12 pounds a year you could shed without skipping a single dessert! In fact, other research by study author Rebecca Johnson, Ph.D., revealed that people who walked a dog (either their own or a loaner hound) 20 minutes a day for five days a week lost on average 14 pounds after a year. Best of all, dog walking turns out to be an easy commitment to keep. “We had a 72 percent adherence rate, which is unheard of in most exercise programs,” Johnson says. “Some volunteers enjoyed it so much, they stayed longer to walk more animals.” Find a shelter near you at PetFinder.com.

Sleep it off
Getting enough shut-eye can keep your body from storing fat, scientists at Laval University in Quebec note. Night owls who log fewer than six hours of sleep are 35 percent more likely to gain weight — on average, 11 pounds over six years — than those who get seven to eight. “Sleep deprivation increases cravings for sweets and starches,” says James Gangwisch, Ph.D., assistant professor of psychiatry at Columbia University Medical Center in New York City. “It also causes your body to produce more of the stress hormone cortisol, which is linked to belly fat.” To snag more sack time, set a radio alarm to sound 30 minutes before you want to go to bed, suggests Michael Breus, Ph.D., author of “Beauty Sleep.” When it goes off, head to your room and relax with stretches or light reading (avoid anything agitating, such as the news). After a half hour, it's time to dream of a slimmer you.

Spice things up
Cooking your meals with garlic and pepper could help curb overeating, according to research presented at The Endocrine Society's annual meeting in San Francisco. Overweight people who sprinkled their food with zero-calorie spices lost an average of 30 pounds in six months, compared with two pounds in a control group. “The flavors made people focus on the sensory characteristics of the food — its smell and taste,” explains study author Alan Hirsch, M.D., founder of the Smell & Taste Treatment and Research Foundation in Chicago. “The foods were more enjoyable, so people felt fuller faster and didn't eat as much.” Sniffing the dishes was key, Dr. Hirsch says, because 90 percent of what you taste is determined by what you smell. The spices used in the study tasted like cheddar, onion, ranch dressing, taco sauce and Parmesan, but many no-and low-calorie seasonings in your kitchen, such as garlic and horseradish, will work as well, he says. To maximize the slimming impact of these ingredients, spend a moment enjoying the aroma of your food before every bite.

Give yourself props
You raked leaves all afternoon? Pat yourself on the back. It might sound hokey, but simply applauding your everyday calorie-burning activities can help you shed pounds. Researchers at Harvard University in Cambridge, Massachusetts, told half a group of female hotel housekeepers that their job provided enough exercise to improve their health and left the other half in the dark. A month later, those in the know had lost an average of two pounds, lowered their body fat percentage and blood pressure and improved their waist-to-hip ratio, compared with those who were clueless about their calorie burn. What's more surprising? “The women did not make healthier choices because of the information — there was no change to their eating or working habits,” study author Ellen Langer, Ph.D., says. “The only difference was the women's mind-set.” Previous research suggests that having a positive attitude may help reduce overall stress levels — which can make eating healthy easier. So tell yourself that you're burning calories all day when you deliver a message in person, scrub the tub or walk from store to store in search of beautiful new boots.

Eat when you're hungry
Think suffering with a growling tummy is the way to drop pounds? Wrong! Women who eat when hungry and stop when satisfied have a lower average body-mass index than those who eat for other reasons, a study by Tylka finds. Try to tune in to your body's signals. “If your hunger comes on suddenly, then it's probably being triggered by an emotion or event,” Tylka says. Instead of raiding the fridge, ask yourself what you're truly feeling. If you're stressed, call a friend or hit the gym for a fun class. Bored? Start a Sudoku puzzle or plan your next vacation. And give yourself a little love. Other research by Tylka concludes that women who are satisfied with their body are more likely to eat when they're hungry, and vice versa. Each morning when you look in the mirror, praise (out loud) one thing you like about your body, instead of focusing on flaws.

Breathe away weight
Inhale, exhale and then step on the scale. Women who took a weekly meditation class shed about a pound a week, say scientists from the University of New Mexico in Albuquerque. “People often eat when they're stressed and sleepwalk through an entire meal,” study author Brian Shelley, M.D., explains. Meditating before and during meals helped the dieters eat less and enjoy their dishes more. A one-minute trick: Before you dig in, sit and take a few deep breaths. Notice the food and think of it as nourishment, not as calories. Take a bite and focus on the food's taste and texture. After you swallow, take a deep breath. There's no need to consume all your meals this meticulously, but starting off with a few mindful bites could help curb overeating.

Surrender the salt shaker
Salt may be calorie-free, but it can still contribute to body fat — and not only because it piggybacks on greasy snacks such as fries and chips. A review in Progress in Cardiovascular Diseases reports that as salt intake increased by more than 50 percent in the United States since 1985, so did consumption of sweet beverages such as soda and juice. Salt leads to thirst, which Americans tend to quench with big sugary drinks. Seek out packaged products labeled low-salt or low-sodium, which means they have less than 140 milligrams per serving. (Your daily limit is 2,300mg.) And if you indulge in something salty, wash it down with sparkling water or unsweetened iced tea instead of sweet sips.

Savor a good laugh
Consider this license to be a couch potato: Cracking up at Kenneth on “30 Rock” can help you trim down. Watching a funny show caused adults to experience a 20 percent jump in heart rate and resting metabolism in a study at Vanderbilt University in Nashville. “Laughing uses up a lot of energy because it engages a variety of muscle groups, including your abs,” study author Mac Buchowski, Ph.D., says. The metabolic boost that comes from chuckling for 15 minutes a day could add up to 14,600 more calories burned per year. Watch funny movies and sitcoms, read irreverent blogs and chitchat with pals and coworkers to fit in your 15 minutes and laugh off the pounds for good.

Source: http://www.msnbc.msn.com/id/27069944/